Weight Loss And ...

Holly Wyatt & James Hill
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Your go-to hangout for everything weight loss… and beyond! “Weight Loss and…” is brought to you by the University of Alabama at Birmingham (UAB) and hosted by seasoned experts in weight management, Dr. James Hill and Dr. Holly Wyatt. We’re your friendly guides through the maze of weight loss, but with a fun twist. We’re not here to preach the latest fad diet or promise a miracle workout. Instead, we’re all about embracing the journey, acknowledging there’s more than one way to hit your health goals, and having a good laugh while we’re at it. We get it: weight loss can be tough, and sometimes pretty serious business. But why can’t it also be enjoyable? With a side of humor, we’ll bring you science-backed insights, real-life stories, and some hard truths. (Spoiler alert: there’s no magic answer - but that doesn’t mean we can’t find what works best for you.) “Weight Loss and…” is your inclusive space to explore, question, and learn — and to feel part of a community along the way. This isn’t just about shedding pounds. It’s about gaining perspective, building better habits, and enjoying the ride. So if you’re up for honest conversations about weight loss - spiced with a little science and a whole lot of fun - pull up a chair, plug in those earbuds, and let’s see where this journey takes us.

  1. 3 days ago

    Losing Weight on GLP-1s: Are You Moving More or Less Than Before?

    If losing weight made movement easier, wouldn’t you naturally start moving more? It’s the kind of assumption that feels almost too obvious to question: shed 40 or 50 pounds, and your knees stop aching, the stairs get easier, and you’re out there living more. Holly and Jim certainly believed it. But in the age of GLP-1 medications, where rapid, substantial weight loss is now common, does this assumption still hold up? In this episode, Holly and Jim put that belief to the test with real data. Diving into three separate studies (including brand-new, cutting-edge research), they explore what happens to physical activity levels once people start losing weight on GLP-1s. The results might surprise you, and as Jim warns early on, they might leave you feeling a little deflated too. But stick around, because Holly and Jim don’t just deliver the bad news; they explain why it matters and what you can actually do about it. Discussed on the episode The surprising step-count numbers researchers found when they measured GLP-1 users with wearable devices and why the results left Jim unimpressed.What happened when scientists tracked the same people’s activity levels before and after starting a GLP-1 medication (hint: it wasn’t what anyone expected)Why a control group matters so much in this kind of research, and what’s still missing from the pictureThe difference between “free living” activity and structured exercise, and which one may be quietly decliningA few theories on why physical activity might dip on these medications, and why even Jim isn’t fully convinced by any of themFive practical strategies for making sure your activity level doesn’t get left behind while the pounds come offHolly and Jim’s honest, personal reactions to research that challenges something they’ve believed for years

  2. 23 Sept

    Are You Eating Healthier While Eating Less on GLP-1 Medications?

    Everyone knows GLP-1 medications help people eat less. But does eating less actually mean eating better? It’s a question the weight loss field never really had to ask before, and the answer might surprise you. Join Holly and Jim as they dig into three GLP-1 studies looking at what people are actually eating. You’ll hear the real numbers behind diet quality, protein intake, and nutrient gaps on these medications, plus what it means for anyone currently taking (or considering) a GLP-1. Holly and Jim also share five practical tips to help ensure your diet works as hard as your medication is. Discussed on the episode Why losing weight on a GLP-1 doesn’t automatically mean you’re eating a healthier dietThe surprising “Healthy Eating Index” scores researchers found in people taking these medications.Which micronutrients tend to slip through the cracks when food intake dropsThe protein timing pattern showing up in the data and why it might matter.Whether cravings actually go away on GLP-1s, or if that’s a mythFive things anyone on a GLP-1 can do right now to protect their diet qualityAnswers to listener questions on appetite loss, ongoing hunger, and whether there’s a “best” GLP-1 dietA teaser for the next episode, which flips the lens to physical activity on GLP-1s

  3. 16 Sept

    Pop Quiz: What Do You Really Know About Keeping Weight Off?

    Think you know what it takes to keep weight off? Most people can tell you how to lose weight, but ask them what actually predicts keeping it off, and the answers get shaky fast. That’s a problem, because losing weight and maintaining weight loss are two completely different biological and behavioral games, and confusing the two is one of the biggest reasons people yo-yo. In this episode, Holly and Jim put their listeners to the test literally. They’ve built a 20-question pop quiz covering everything from the hidden biology of metabolic adaptation to the real findings from the National Weight Control Registry, the groundbreaking study Jim co-founded three decades ago. And because so much has changed recently, they’re also tackling the question everyone’s asking: does any of this still apply in the age of GLP-1 medications? Grab a pen (or play along in your head) and see how many you get right. Some answers might surprise you, and a few might change how you think about your own weight loss journey for good. Discussed on the episode: Why the biology of losing weight and the biology of keeping it off are two entirely different processes, and why not knowing this is setting you up to regainWhat really happens to your metabolism after weight loss, and whether “metabolic adaptation” is something you should actually be worried aboutThe hunger hormone changes that don’t go away and what that means for your day-to-day lifeThe real math behind the “energy gap,” a concept Jim and Holly coined themselvesWhat the National Weight Control Registry’s 30,000+ members actually do differently, including the surprisingly unglamorous form of exercise most of them rely onWhether successful maintainers take weekends and holidays “off” from their habitsThe truth behind the infamous “95% of diets fail” statistic.Whether losing weight slowly really does make you more likely to keep it off.Why willpower isn’t the key predictor of long-term success and what isWhat happens to the body when someone stops taking a GLP-1 medication, and whether that counts as the medication “failing”The most vulnerable window for regain during medication-assisted weight loss and why most people prepare for the wrong phaseA rapid-fire round covering daily weighing, running vs. walking, and the most overrated maintenance strategy out there

  4. 9 Sept

    What Should We Eat? Evolution, Diet, and Eating Well with Daniel Lieberman

    What did humans actually evolve to eat? With paleo, keto, vegan, Mediterranean, and a thousand other diets all claiming to be "the one," it's no wonder people feel whiplashed every time they walk into a grocery store. But what if the answer isn't found in the latest diet book, but in millions of years of human evolution? Join Holly and Jim as they welcome back Harvard evolutionary biologist Dan Lieberman for a second appearance on the show. This time, Dan isn't talking exercise. He's talking food. Drawing on his new book, "Fed Up: What Evolution Reveals About Food, Diet, Health, and Eating Well," Dan explains why there's no single "evolutionary diet," why our supermarkets are a completely unprecedented environment for the human brain, and why willpower alone was never going to be enough. And because Dan doesn't just study diets, he lives them. He shares the surprisingly rough personal experiments he and his wife put themselves through in the name of research. By the end of this episode, you'll understand exactly why eating well feels so hard in the modern world, and why that struggle has nothing to do with a lack of discipline. Discussed on the episode: Why an evolutionary biologist says there's no such thing as "the" diet humans evolved to eatThe "naturalistic fallacy" and why what our ancestors did isn't automatically what we should doWhat happened when Dan and his wife tried a raw food diet for several days (and why it ended with a bagel)The one natural food that's high in both sugar and fat, and what it reveals about why we crave certain foodsHow food processing quietly changed what's actually in your food, long before you ever open the packageWhy Dan calls modern ultra-processed foods "hyper-matched" to our brainsThe real reason low-carb and low-fat diets can both work, and why neither is right for everyoneWhat Dan learned trying the Atkins diet as a self-described "carboholic"Why the Mediterranean diet keeps coming out on top, and whether that's fair to other traditional diets around the worldHis take on the vegan vs. carnivore debate, and why he wouldn't attempt one of themA listener's question about why the same diet can work great for one person and fail for their siblingPractical advice for eating well on a tight grocery budgetThe one thing Dan wants every listener to remember about their own struggles with food.Resources mentioned: Dan Lieberman's book: "Fed Up: What Evolution Reveals About Food, Diet, Health, and Eating Well"

    What Should We Eat? Evolution, Diet, and Eating Well with Daniel Lieberman

  5. 2 Sept

    Ten Key Decisions That Shape Your Weight Loss Success

    Most people trying to lose weight obsess over the what: what diet, what medication, what workout plan. But according to Holly and Jim, the real key to long-term success isn't found in any of those choices. It's found in a set of decisions most people never even realize they're making. In this episode, Holly and Jim count down the 10 decisions that determine whether a weight loss journey actually sticks. Some are questions you'd expect. Others might catch you completely off guard, including the one they say most listeners will never predict is number one. Whether you're just starting, deep into a GLP-1 medication, working to maintain weight you've already lost, or wondering if you're on the right plan at all, this countdown is built for you. So before you make your next move, find out if you've quietly been making these decisions by default or on purpose. Discussed on the episode: The very first decision Holly says most people skip entirely and why it might surprise you coming from two people who host a weight loss podcast.Why a number on the scale might not mean what you think it means, and what "success" should really be measured byA newer, often-overlooked decision that's only become critical in the age of powerful weight loss medicationsThe mindset shift that separates people who keep weight off from those who regain itWhy hitting a plateau might actually be a sign you're succeeding, not failing.The surprising, deeply personal decision Holly and Jim rank as number one one they say most listeners will guess wrong

  6. 26 Aug

    Triple Agonists: Revolutionizing Weight Loss or Too Much of a Good Thing?

    For years, the ceiling on medical weight loss was 15%, maybe 20% if you were lucky. Now a new triple-target medication is posting average results that flirt with 30% body weight loss in clinical trials, numbers once reserved for the operating room. Holly and Jim sat down to unpack what's driving these results, and found themselves asking a question neither expected to ask in their careers: how much weight loss is actually too much? Retatrutide, the drug at the center of this episode, adds a third receptor target to the GLP-1 and GIP combination already familiar to listeners. Holly and Jim break down what this third piece brings to the table, walk through the newest published and presented trial data, and get refreshingly honest about the parts of this "medical miracle" that keep them up at night. More weight loss isn't automatically better weight loss. As these medications get more powerful, Holly and Jim argue the field needs to catch up fast on nutrition, dosing, and what "success" even means going forward. If you've been following the GLP-1 story, this episode is the plot twist you didn't see coming. Discussed on the episode: What makes this new medication a "triple agonist," and why adding a hormone best known for raising blood sugar might actually help with weight loss.The eye-opening trial results that have researchers using words like "mind-blowing" and why the number didn't plateau the way older treatments doA surprising new clinical worry that Holly never thought she'd hear herself say out loudWhy "maximum dose" might not be the right goal for most people, even though it produces the biggest numbersThe uncomfortable side effect that showed up more with this medication than with anything else on the marketWhether switching medications is a good idea if what you're currently using is already working.The philosophical question Holly and Jim now find themselves asking about appetite itself and why silencing it completely might not be a win.A hint at what's coming next in obesity treatment, involving a hormone that hasn't entered the conversation yet

  7. 19 Aug

    The Power of Mindfulness for Eating Habits and Weight Management

    Can simply paying attention to your first bite of food change how much you eat? It sounds too simple to matter, but Holly and Jim are digging into a topic that might seem completely outside their lane: mindfulness and meditation. For years, mindfulness has been filed under "stress management," not "weight management." But a growing body of research is asking a bigger question: can training the mind actually change the way we eat, not by altering our biology, but by changing how we respond to it? Holly and Jim break down a recent meta-analysis of dozens of studies to find out what's real, what's hype, and where this surprisingly powerful tool might fit into your own weight loss journey, especially the part everyone struggles with most: keeping the weight off. Tune in as Holly and Jim separate the science from the sales pitch, tackle listener questions, and even reveal a personal update that might surprise you. Discussed on the episode Why "eating on autopilot" happens to all of us and the moment Holly realized she was already halfway through a road trip sandwich she didn't remember eatingThe surprising reason automatic eating exists in the first place (hint: it's not laziness)What a 46-study meta-analysis reveals about mindfulness and eating behavior and why the effect is small but might matter more than you'd thinkWhy this tool may matter far more for keeping weight off than for losing it in the first placeThe key difference between mindfulness and meditation (and why they get confused)A concept called "decentering" that could change the way you handle cravingsWhether mindful eating is secretly just another diet in disguiseOne simple, five-minute-a-day habit almost anyone can start today.A rapid-fire round covering hunger vs. habit, biology vs. behavior, and myths about needing to "sit quietly with your eyes closed"A personal confession from Jim about a new daily practice he's been keeping quiet about

  8. 12 Aug

    The Five Minute Prescription: Online GLP-1 Meds and the Future of Obesity Care

    A few clicks online. No exam, no phone call, no video visit. Minutes later, a GLP-1 prescription is headed to your door. It sounds like the future of healthcare: fast, easy, convenient. But is convenience the same thing as care? A Yale research team wanted to find out, so they built a fake patient, sent her to 49 different online GLP-1 providers, and tracked exactly what happened. What they found may change the way you think about getting these medications online and raise questions you didn't know to ask. Join Holly and Jim as they unpack this eye-opening "secret shopper" study and use it to explore a much bigger question: when does convenience actually improve obesity care, and when does it quietly replace it? Whether you're currently taking a GLP-1, considering one, or just curious about where obesity treatment is headed, this episode will change how you evaluate any provider online or in person. Discussed on the episode: The surprising percentage of online providers that approved a prescription in some cases in under five minutesThe critical questions almost none of the 49 companies bothered to ask before prescribing a powerful medicationWhy "getting the meds" and "getting obesity care" are two very different thingsThe real risks of starting a GLP-1 without a proper medical evaluationWhat compounded GLP-1s are, and why the vast majority of online prescriptions turned out to be compounded rather than brand-nameWhy your primary care doctor absolutely needs to know you're taking one of these medications (even if your online provider never asks)The dose-escalation practice that has Holly worried and why more medication isn't always betterHolly and Jim's personal, unscripted stories about when convenience backfired in their own livesA simple framework for evaluating whether an online (or in-person) provider is actually giving you the care you deserve

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About

Your go-to hangout for everything weight loss… and beyond! “Weight Loss and…” is brought to you by the University of Alabama at Birmingham (UAB) and hosted by seasoned experts in weight management, Dr. James Hill and Dr. Holly Wyatt. We’re your friendly guides through the maze of weight loss, but with a fun twist. We’re not here to preach the latest fad diet or promise a miracle workout. Instead, we’re all about embracing the journey, acknowledging there’s more than one way to hit your health goals, and having a good laugh while we’re at it. We get it: weight loss can be tough, and sometimes pretty serious business. But why can’t it also be enjoyable? With a side of humor, we’ll bring you science-backed insights, real-life stories, and some hard truths. (Spoiler alert: there’s no magic answer - but that doesn’t mean we can’t find what works best for you.) “Weight Loss and…” is your inclusive space to explore, question, and learn — and to feel part of a community along the way. This isn’t just about shedding pounds. It’s about gaining perspective, building better habits, and enjoying the ride. So if you’re up for honest conversations about weight loss - spiced with a little science and a whole lot of fun - pull up a chair, plug in those earbuds, and let’s see where this journey takes us.

Information

  • Creator
    Holly Wyatt & James Hill
  • Years Active
    2024 - 2026
  • Episodes
    147
  • Rating
    Clean
  • Copyright
    © Copyright 2025 Holly Wyatt & James Hill
  • Show Website
    Weight Loss And ...

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